Quante proteine ???

 Alcune indicazioni rapide :

• Mantenimento/sedentario : 0,83 g/Kg/d
• Ipertrofia : da 1,6 g/Kg/d a 2,3 g/Kg/d (0,53 g/Kg a pasto)
• Dimagrimento : ~ 1,3 g/Kg
• Sport di resistenza : ~ 1,6 g/Kg
• Anziani : da 0,8 g/Kg/d a > 1 g/Kg/d

Bibliografia:

Campos-Nonato, I., Hernandez, L., & Barquera, S. (2017). Effect of a high-protein diet versus standard-protein diet on weight loss and biomarkers of metabolic syndrome: a randomized clinical trial. Obesity facts, 10(3), 238-251.

Deldicque, L. (2020). Protein intake and exercise-induced skeletal muscle hypertrophy: An Update. Nutrients, 12(7), 2023.

EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2012). Scientific opinion on dietary reference values for protein. EFSA Journal, 10(2), 2557.

Kim, J. E., O’Connor, L. E., Sands, L. P., Slebodnik, M. B., & Campbell, W. W. (2016). Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutrition reviews, 74(3), 210-224.

McCarthy, D., & Berg, A. (2021). Weight loss strategies and the risk of skeletal muscle mass loss. Nutrients, 13(7), 2473.

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients, 10(2), 180.

Verreijen, A. M., Engberink, M. F., Memelink, R. G., Van der Plas, S. E., Visser, M., & Weijs, P. J. (2017). Effect of a high protein diet and/or resistance exercise on the preservation of fat free mass during weight loss in overweight and obese older adults: a randomized controlled trial. Nutrition journal, 16(1), 1-8.